Comparing Nutrients in 1 kilogram Canned Harvard Beets with Liquids VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	25% 730kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	21% 8g	38g per day for Men 19-50 years
Protein	15% 8.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.7% 24mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45% 3.6mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21.7% 802g	22% 819g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Pickled Beets Solids and Liquids contain 3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Harvard Beets with Liquids vs Canned Pickled Beets with Liquids:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Magnesium and 1.4 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Harvard Beets Solids and Liquids have 3.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned Pickled Beets Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Canned Harvard Beets Solids and Liquids as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.